May 22nd, 2018 By Wexler

14 of Harrisburg’s most Rhythmic came out to…oh sorry… first rule of Dance Club is you do not talk about Dance Club.  Here is what I can tell you…

Warm Up
:

Mosey to the hill
Disclaimer
SSH x20
IST x15
Cherry Pickers x10
Burpee Lap – Run around the parking lot/5 Burpees at each corner
20 Squats OYO

The Thang:

Starting at the bottom of the hill

• 10 Burpees
• Quadraphilia up the hill
• 15 Squats
• Run down the other side
• 20 Merkins

Run to the Portico

• 10 Monkey Humpers
• 15 Donkey Kicks
• 20 Dips

Side Shuffle to the next entrance

• 10 Plank Ins
• 15 Apolo Ohno Manly Curtsy Lunge (this is where the Magic happened…)
• 20 Carolina Dry Dock

Run back to the hill

Repeato with doing each set twice before moving on

Repeato again going back down to each set once

Mosey back to camp for Mary

Mary:

• Side Crunch X15 each side
• LBC X20
• Reverse Crunch X20

Announcements:

• This Saturday 5/26 is a pancake breakfast at Hickory Ridge High School to support the Volz Family and their daughter who recently started having bad seizures.  Coffeteria will be moved here after Saturday’s beatdown.
• RoadWarrior and WarriorOne(Broga) moves to Abbington Poolhouse 5/30 after Memorial Day #TheDevilsPitchForkReturns
• Getting more information today on Adopt-A-Park.  They need help the first two weeks of June and finding out more details.  Anyone interested has to fill out a waiver which I will get out today.
• F3 Harrisburg’s 5th year anniversary Beatdown is 6/16.  We will be serving coffee and bagels.  We need help serving and Qing.  Let @Solocup know if you want to help
• The Family Cookout is 6/16 as well.  Look for an Evite in the upcoming days.
• Spartan Super in Asheville on August 4th.  Spartanspring code to get a discount.  Sign up under F3Meca if you want to join a team

COT

• Prayers for Annabelle.  A newborn with severe health issues.  Is now off life support and hoping her brain can be healed.
• Prayers for @Whitebronco and his family as his daughter, Maggie continues her fight against Pneumonia
• Prayers for @Dicktracy’s nephew and their entire family
• Prayers for @Ito and his entire family as they mourn the loss of his father
• Special prayers for @Spaulidini and his wife Brandy.  Give it hell!

Strong work out there everyone!   Lots of laughs and good chatter.  Thanks as always to @Bull and @Tbone for leading the way.  #killingit.  Not sure I can unsee some of those dance moves out there today.  Thank you for remembering the #disclaimer when anyone slipped down the hill.  @Posh has more rhythm than any one man should be able to handle.    I think we may be ready for a full on Zumba beatdown next time.

Thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

Quote of the Day:

“When all is said and done, more is said than done.” – Lou Holtz (not Yogi Berra.  was a little tired)

 

Harrisburg, The Ridge

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